Extreme Endurance Bike (6, 12, 24 hr Races)

This plan is designed for the working class athlete who has limited time to train but loves to feel the pain on an extreme endurance event. If you are looking to win or set records this is not the plan you want. This plan is designed around a training schedule that has limited time. You can be successful and accomplish the race with this plan. But with the limited amount of training time, you have to have some expectation management. All of the workouts can be done on the road, trail, or a trainer. It is obvious that you should spend the most time on the type of bike you will be racing on during the program. But feel free to change it up and ride a different bike or course so the plan stays interesting. Go out, have fun, and enjoy the SUCK

Sample Day 2

1:29:00

49.7TSS

Endurance Miles with SS Intervals

Steady State Intervals (SS)

Great for increasing Maximum Sustained Power.Best done on a long flat road or an indoor BIke Trainer, free from interruptions like stop signs, or intersections.

Done at a normal cadence around 90 RPM. The idea is to hold the Interval Intensity for the entire duration.

Workout: 60 - 90 minutes

Warm-Up: 25 min (minimum of 10 min)

SS Intervals3 x 8 SS (5 min RBI)

Cool-Down25 min (minimum of 10 min)

***adjust warm-up and cool down to fit into training time.

Sample Day 3

1:29:00

49.7TSS

Endurance Miles with SS Intervals

Steady State Intervals (SS)

Great for increasing Maximum Sustained Power.Best done on a long flat road or an indoor BIke Trainer, free from interruptions like stop signs, or intersections.

Done at a normal cadence around 90 RPM. The idea is to hold the Interval Intensity for the entire duration.

Workout:

Warm-Up: 25 min (minimum of 10 min)

SS Intervals3 x 8 SS (5 min RBI)

Cool-Down25 min (minimum of 10 min)

***adjust warm-up and cool down to fit into training time.

Sample Day 4

1:00:00

23.3TSS

Endurance Miles

45 - 60 min. of Riding Easy

This is an optional Workout. Just go out and enjoy 45 - 60 minutes of riding. Whether on an indoor trainer, road, or easy trail. Keep the HR low and around 70%

Sample Day 6

2:30:00

65TSS

Endurance Miles

120 - 150 min of Riding Easy

Indoor Bike Trainer/Road/MTB Ride

Easy Ride, can be done in a Group Setting or alone in Garage with Netflix. Key is to not push too hard.

Main goal is time on the legs and time in the saddle, not intensity.

Sample Day 7

2:30:00

65TSS

Endurance Miles

120 - 150 min. of Riding Easy

Indoor Bike Trainer/Road/MTB Ride

Easy Ride, can be done in a Group Setting or alone in Garage with Netflix. Key is to not push too hard.

Main goal is time on the legs and time in the saddle, not intensity.

Don't get in a rut. If you did a trainer ride yesterday, don't do a trainer ride today. Get out and enjoy the fresh air if the weather permits.

Sample Day 9

1:25:00

53.3TSS

Endurance Miles with SS Intervals

Steady State Intervals (SS)

Great for increasing Maximum Sustained Power.Best done on a long flat road or an indoor BIke Trainer, free from interruptions like stop signs, or intersections.

Done at a normal cadence around 90 RPM. The idea is to hold the Interval Intensity for the entire duration.

Workout: 60 - 90 minutes

Warm-Up: 25 min (minimum of 10 min)

SS Intervals3 x 10 SS (5 min RBI)

Cool-Down25 min (minimum of 10 min)

***adjust warm-up and cool down to fit into training time.

Sample Day 10

1:25:00

53.3TSS

Endurance Miles with SS Intervals

Steady State Intervals (SS)

Great for increasing Maximum Sustained Power.Best done on a long flat road or an indoor BIke Trainer, free from interruptions like stop signs, or intersections.

Done at a normal cadence around 90 RPM. The idea is to hold the Interval Intensity for the entire duration.

Workout: 60 - 90 minutes

Warm-Up: 25 min (minimum of 10 min)

SS Intervals3 x 10 SS (5 min RBI)

Cool-Down25 min (minimum of 10 min)

***adjust warm-up and cool down to fit into training time.

Justin Kline

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Archangel Race Team

I am a competitor just like you. Through years of trial and error, studying and discussing training techniques and programs I am ready to help out your everyday athlete. I know that looking through the pages of coaches on the website, it can be expensive. I want to give educated advice at a working mans price. I can offer advice on Race Prep techniques, Race Nutrition Techniques, and even Gear Selection. I can build a custom training plan with a few questions and feedback from the athlete.